There’s an ongoing discussion as to whether you should do push ups before bed or not? For others, this could be a healthy routine. But there’s also a camp saying that this could hinder you from getting a good night’s rest. So what’s the real deal behind it? If you wish to learn more, this post is right for you.
Exercising Can Improve Your Sleep
Studies show that people who exercise at night time could have improved deep sleep. However, those who are doing high-intensity exercises and tried to sleep immediately had poorer quality of sleep.
For experts, perfect timing plays a crucial role. According to them, you must rest for an hour before bedtime after an intense workout session. If you try to sleep right away, it might be more challenging. Take note that when we exercise, our heartbeat increases to 120 beats every minute. And during the first hour, our body might not be able to recover, suitable for deep sleep.
What is Moderate to High-Intensity Push ups?
But how can you determine if your push ups before bed are high-intensity?
Generally, a cardio workout should be non stop for at least ten minutes. Think about swimming, cycling, and jogging. Push ups are not necessarily considered as an intense cardio workout. In most cases, people can’t normally do push ups for ten straight minutes, and are often inconsistent. This type of workout is targeted for strength training and for building the triceps and shoulders. Thus, it should be fine to do even at night time.
Remember that moderate push ups could also affect your sleep. When we say moderate, it means that as you work out, you are not capable of singing properly. Now, if you do push ups and you can’t normally speak or sing, it’s best to wait for at least 60 minutes before you hit the sack.
If you are looking for equipment that could help you with your routine, you might want to try the push up handles.
These push up handles are great for any type of surface. Whether you are to use it on hardwood, concrete, or carpet, that’s all possible. With these, you will never have to worry about injuring your wrists. You can buy this with confidence as the manufacturer provides a 5-year warranty. Some of its users claim that it has outstanding quality. And for its price point, it’s a great deal. It’s a good idea to buy these for yourself.
To learn more, here’s a short video that explains how push ups can affect your sleep.
Push Ups in Bed, Is It Possible?
In an ideal scenario, people often do push ups in the gym, the living room or if your bedroom has ample space. However, you can also use your bed to do push ups. It might give you better results.
You see, when you work out on an unstable surface, you challenge your balance. This means you will have to engage your core to be stable. That’s the reason why people use balls. Now, if you do not have one, your bed could also be a good aid as you work out. Here are some of the routines you can do.
Upper Body Stabilization
This routine can support your upper back. What you need to do is place both your hands on the bed. Make sure that they are chest-width apart. You should move your feet backwards until you reach the correct position to do push ups. Slowly bend your elbows before returning to your original position.
In the traditional method, you place both your feet on the exercise bench. But for the modified version, your bed should do just fine. Your feet must be at the edge of the bed, and your hands must be on the floor. Bend your elbows to lower your chest and slowly go up.
If you want to take your routine a notch, you may do deep push ups. Instead of placing your hands on the floor, you may place your hands on two chairs. This is more challenging, and you may decrease the number of repetitions.
Best Exercises to Help You Fall Asleep
You may begin to wonder if there are exercises that could help you get better sleep. Fortunately, there are.
It is advisable that you do light stretching, crunches or sit ups. But make sure that you do not make rapid movements. Take it slow and avoid getting your heart rate too high.
Also, you might want to try breathing exercises. You can simply lie down on your bed or sit properly as you do this. From here, take a deep breath that comes from the bottom of your diaphragm. Inhale for three counts and hold it for another two. Slowly exhale. Just make sure that your mind is relaxed as you do this.
Likewise, yoga exercises could be beneficial too. Try to do simple poses, most especially if you are a beginner. And we highly recommended attending an actual class to ensure that your poses are correct. Doing yoga without supervision could lead to injuries.
Visualization and meditation should do you good too. Our team personally encourages meditation as most of us are already stressed at work. You might want to try the guide most of us use to have a deep sleep.
One of the best things about this guide is that it is easy to understand. Most guides we see today make it appear that meditation is complex and hard to follow. It makes it intimidating, where it reaches a point that you don’t want to do it anymore. But with this, you will have a better perspective, and you will be more eager to practice meditation every single time.
However, if you are the type of person that gets energized after meditating, you might want to do this an hour before your bedtime.
To address your concern if you can still do push ups before bed, the answer depends on the intensity. If you can still speak properly and your heartbeat does not increase too much, that should be fine. However, if your routine equates to being moderate and intense, that could also affect the quality of your sleep. Thus, we recommend that you do it earlier.